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Weight Loss Exercise

Men’s Health Spartacus Workout


Spartacus Workout, is it for you? Have you ever wondered how the actors in the popular television program, Spartacus: Blood and Sand, developed those sculpted muscles and well-defined abs and chest? They went through a specially-designed, high intensity workout program that burned belly fat and developed their muscles. The Men’s Health Spartacus Workout program is patterned after the muscle-building workouts of the actors in the TV program, and can help you boost endurance, burn fat, and get ripped abs.

Some people say that the actual Spartacus Workouts used to get the actors in shape are a hundred times more challenging than the routines in the Men’s Health version, but anyone who has picked up the Spartacus Workout Challenge will tell you that the exercise circuit is no walk in the park.

Framework for Men’s Health Spartacus Workout

The Spartacus Workout consists of 10 exercises carefully selected to collectively workout different parts of the body. The exercises are grouped together in a high-intensity circuit that will burn body fat, develop the muscles, and boost your endurance level. Each circuit has two stages with 5 exercises in every stage.

Mens Health Spartacus Workout

Spartacus Workout

The workout program is designed to be done three days a week. Perform one set of each exercise, called a “station”, in succession. Each station is allotted 60 seconds and you can do as many reps as you can, with perfect form. You can rest for up to 15 seconds between stations. Rest for 2 minutes after completing one circuit.

Exercises for Spartacus Workout

Exercise routines for Men’s Health Spartacus Workout consist of a variety of exercises that will challenge your heart, lungs and muscles. Some of the exercises include: Squat Pull and Thrust, Offset Reverse Dumbbell Lunge, Squat to Shoulder Press, Single Leg and Arm Dumbbell Row, Plank Walkup, Jump Squat, and Single Leg Deadlift with a Twist.
When using weights, choose a weight that is challenging for 15 to 20 reps.

Does the Spartacus Workout Work?

Designed by fitness experts Adam Campbell and Rachel Cosgrove to get the Spartacus cast in rock-hard shape, the Spartacus Workout is definitely effective and challenging. The great thing about this routine is that it burns fat while building muscle. You can also do the exercises with or without dumbbells, depending on your level of fitness and strength. This option also allows you to decide whether or not you should invest in additional equipment.

Soon after the release of the original Spartacus Workout, the Spartacus Workout 2.0 came out. The all-new Spartacus Workout 3.0 is also available these days. If you’re looking for a structured routine that will challenge your endurance and strength, give this workout a try.

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Weight Loss Exercise

Men’s Health Diet for Weight Loss


You need a healthy diet and regular exercise if you want a flat stomach and strong muscles. The Men’s Health Diet was created to help men achieve a sculpted body by getting rid of belly fat fast. If you stick to the rules in the diet plan, you can become fit and experience weight loss while eating great food.

As a rule, men hate going on diets that are too restrictive. Some diets leave them feeling hungry and deprived. In contrast, the Men’s Health Diet encourages healthy eating and developing new eating habits that can be used beyond the program. It requires you to eat a wide variety of foods that will boost your energy level and provide all the nutrients you need. The program also includes an exercise plan that will help you lose fat faster and develop bigger muscles.

Men’s Health Diet: The Rules

This weight loss program consists of seven down-to-earth rules that are easy to follow. If you follow these rules, you’ll be able to cut down on calories and burn fat while you continue to eat foods that you enjoy.

The first rule in the diet program is to eat proteins with every meal and snack. The reason for this is that your body needs protein to build muscles that will help you burn fat more quickly. The program also requires you to eat before and after exercising. This will ensure that you have enough energy to do your workout properly. When you eat after working out, your body will have the nourishment it needs to restore and rebuild itself.

The diet program also encourages you to eat more plant-based foods. Fruits, vegetables, beans and whole grains are rich in vitamins and minerals but low in calories. You are also advised to avoid drinking “sugar water” or soda, sweetened fruit juices, iced tea, etc.

You Don’t Have to be Perfect

Mens Health Diet for Weight Loss

Men’s Health Diet

One great thing about the Men’s Health Diet is that it recognizes the fact that nobody’s perfect, so you are asked to follow the rules only 80% of the time. If you try to follow the rules all the time, you are more likely to throw in the towel and give up.

But if you know that it’s okay to break the rules once in a while, you won’t have any guilt feelings about breaking them and will continue to follow the program.

Diet and Nutrition

The diet program includes recommendations for the best foods for men, including recipes that will help you fight fat while providing fuel for your muscles. You are provided with great food choices plus the advice to eat only the best.

Exercise

The best diet programs always include exercise. The Men’s Health Diet implements an exercise program that is exciting and challenging. It includes circuit training, aerobics and strength training to help you lose belly fat in a matter of weeks.

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Weight Loss Exercise

Fat Loss Mistakes to Avoid


I got this article about fat loss mistakes to avoid from Craig Ballantyne, the creator of turbulence training and I wanted to pass it along.

When it comes to fat loss, I feel like I’ve been everywhere and seen everything. I’ve watched 95% of people in the gyms struggle with weight loss and make no progress, but I’ve also watched the weirdest and wildest regimens work for others.

And in dealing with thousands of people on the Internet and through the Men’s Health website, I’ve been able to pick up on the

Fat Loss Mistakes to Avoid

Fat Loss Mistakes to Avoid

Fat Loss Mistakes to Avoid

Here they are to help you avoid these fat loss mistakes…

1. People simply fail to consider the consequences of their actions
Alwyn Cosgrove (one of the top trainers in the business) once told me, “I get my clients to think, ‘Will this help me or not? Is this a positive step or not?’ If you can see that every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices.”

So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. “Get that”, Alwyn says, “and you’re a hit.”

2. People neglect to control their insulin and blood sugar levels – 2 key factors in determining whether or not the body fat will come off

If you eat processed foods you are guaranteed to elevate your insulin blood sugar levels. If you do that, your body sends the message, “Store fat!”, and you won’t make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.

3. People train like it’s the 80′s
Yes, I know. Eighties music is popular again. But that doesn’t mean ineffective training methods from the 80′s like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.

I know that the “fat-burning” zone and “morning cardio on an empty stomach” has been drilled into your heads by well-meaning trainers and articles, but science just doesn’t support this.

The latest on fat loss research from Australia has shown that a 20-minute interval program led to significantly more weight loss than 40-minute aerobic sessions.

We must adapt our programs to the science in order to succeed. Don’t be left behind!

4. People don’t take 30 minutes to plan their next day’s food intake
If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that’s a recipe for fat loss disaster. You are bound to eat something processed if you aren’t prepared. You will lose the fat burning benefits from yesterday’s workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.

5. People don’t eat enough vegetables
We can thank John Berardi for making it common knowledge that you should eat fiber-rich vegetables at every meal to assist your fat loss efforts. By doing so, you’ll control your blood sugar and insulin – thus supporting the optimal hormonal situation for fat loss.

6. People screw up their hormones with poor lifestyle choices
If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss in the future, as I believe this is the underrated key to building your best body ever.

7. People don’t plan and monitor their training sessions
If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren’t recording your workouts and eating habits, then you aren’t losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It’s guaranteed to get you lean.

I know that your motivation is high at this time of the year. So grab a good program based on science, add to that a nutrition PLAN (that is actually planned out on paper – like the TT Nutrition Guidelines from Dr. Chris Mohr), and get some social support on your side and you will succeed this year.

Get your very own copy of Turbulence Training the Nutrition Guide here:

http://www.turbulencetraining.com/

Become a TT Success Stories just like these men and women

“TT Training has revolutionized my workout routine–NO more excuses! No time for the gym…NO problem, can’t go outside…No problem! The bodyweight workouts kept me strong this fall.” Mary Iverson

And

“Hi Craig, I am enjoying Turbulence Training. I am a personal trainer, so I’ve incorporated much of it into my sessions. Though I used some philosophies from TT, your program has added a world of new ideas, methods, and techniques to my client sessions. And for that, I thank you so very much. Even my wife loves it, ha! So much more to read and implement, so TT reading will keep me busy for many months to come. Make it a great day!” Loren Salas

To learn more fat loss mistakes to avoid get your very own copy of Turbulence Training the Nutrition Guide here:

http://www.turbulencetraining.com

“The things I like the most in the TT program:
a) Large number of different exercises allowing for ever new combinations, which prevent boredom and routine.
b) Different approaches to strength training (dumbbells, own body, simple implements).
c) A lot of precise information about pacing, timing and choosing effort levels.
d) Sound and solid information on kinesiology and physiology of training.” Peter Tancig

Now that you know the fat loss mistakes to avoid it is time for you to put them into action.